1/8/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Push Press (5-5-5-5)

Perform 10 V-ups after each set.

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Burpee pull-ups


1/6/18 CF Partner

CrossFit Roselle – CrossFit

Warm-up

dod: Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (Time)

For time (25min cap):

– 200 Abmat sit-ups

– 150 Wall balls, 20#/14#

– Deadlift total of 11,250#/7,750#

– 200 Burpees

*One partner working at a time. Go in any order, partition as needed. Rx+ for 150 GHD sit-ups, 200 Wall balls, 13,750#/9,250#, BOB


1/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar


1/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (3×3)

add 5-10# to last week if possible

Bench Press (5-5-5-5)


1/4/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Deadlift (5-5-5-5)

Do 10 V-ups after each set.

Metcon (AMRAP – Rounds and Reps)

12 Minute Partner Ladder:

1 Burpee box jump

2 Burpee box jumps

3 Burpee box jumps

*Partner A does 1 burpee box jump, then partner B does 1. Partner A now does 2 burpee box jumps, then partner B does 2. Continue adding 1 burpee box jump each round until time expires.


1/3/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Thrusters

12 Pull-ups/Ring rows


1/3/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

AMRAP 5 Minutes:

5 Shoulder kips

5 Supermans

5 Hollow rocks

5 OH squats

Skill/Strength

Muscle-ups (Practice 15 minutes, bar or ring)

WOD

Double unders/Muscle Ups (AMRAP – Rounds and Reps)

15 Minute Ladder:

20 Double unders

5 Burpees

1 Muscle up

20 Double unders

5 Burpees

2 Muscle ups

*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.


1/2/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

20 Double unders

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 10 Quick feet

Min 2: 8 HSPUs

Min 3: 6 Reverse lunge steps


1/1/18 New Year’s Day Partner WOD

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

100 Wall Balls, 20#/14#

100 Pull-ups

100 Sit-ups

100 Burpees

*Rx+ WB to 12’/10′, C2B pull-ups, & TTB
Partner WOD. One person working at a time.